Cable Skull Crusher

What is the Cable Skull Crusher?

The cable skull crusher is a lying triceps extension performed against a low cable instead of a free weight, so tension stays constant across the range. Lowering the handle toward the head and extending back up keeps the triceps loaded even at lockout, where a barbell or dumbbell skull crusher goes light, making it a smooth, joint-friendly mass builder.

Muscles worked

Primary: Triceps

The triceps extends the elbows to press the handle back up against the cable, which holds tension on the muscle from the stretched bottom all the way through lockout.

How to perform the Cable Skull Crusher

1. Lie on a flat bench positioned so a low cable pulley lines up behind your head, and grip a bar or rope attachment.
2. Press the attachment up over the chest with the arms extended along the cable line.
3. The cable keeps constant tension through the whole range, so the triceps stay loaded even at lockout where a barbell unloads.
4. Keeping the upper arms fixed, bend the elbows to lower the attachment toward the forehead against the cable pull.
5. Feel the loaded stretch at the bottom, keeping the elbows from flaring wide.
6. Extend the elbows to press the attachment back to lockout, controlling the constant cable tension throughout.

Suggested working range: 10–15 reps. Default progression: double progression.

Mechanics

A single-joint isolation against a low cable, lying on a bench: elbow extension with the upper arms held at a fixed backward angle. The cable line keeps resistance nearly constant, so unlike a free-weight skull crusher the top of the range stays loaded rather than resting over the shoulders.

Form cues

• •Lie on a bench in line with a low pulley and hold a bar or rope overhead.
• •Lower the handle toward your forehead or behind it, keeping the elbows tucked.
• •Extend by straightening the elbows and squeeze at lockout against the cable.
• •Resist the cable back into the stretch instead of letting it snap back.

Common mistakes

• •Positioning the bench so the cable line does not stay behind the head, losing constant tension.
• •Flaring the elbows wide instead of keeping the upper arms fixed.
• •Letting the attachment snap back at lockout rather than controlling the cable.
• •Letting the elbows drift so the upper arms move instead of only the forearms.

Variations & alternatives

• •Barbell skull crusher, a free-weight version that goes light at lockout.
• •Dumbbell skull crusher, independent arms in a neutral grip.
• •Overhead cable extension, the same constant tension in a stretched position.
• •Rope pushdown, a standing constant-tension triceps isolation.

Tricep Pushdown

Triceps · Cable

Overhead Tricep Extension

Triceps · Dumbbell

Skull Crusher

Triceps · Barbell

Tricep Dip

Triceps · Bodyweight

Close-Grip Bench Press

Triceps · Barbell

Programming: sets, reps & when to use it

Program the cable skull crusher in the library’s 10–15 rep range as a triceps accessory after pressing. The constant tension suits slightly higher reps taken close to failure, and the smooth resistance is easier on the elbows than a loaded bar. Keep the upper arms fixed and the elbows tucked through the range.

Frequently asked questions